grandhavenbill's group - FULL (Page 12)

Chris pretty much nailed it.  Basically, you swim your 200 and then rest until 4:00 is up until you start your next set.  So, if you swim a 2 min per 100, you effectively get no rest.....You will usually see this in more repetitive sets, something like: 4x200 on 4:00.

Make sense?

it does.  but what about this.  sorry i should have asked this originally.

Woof, that is a tough set (at least for us slow guys)!  Basically, you have 7 minutes to swim five 100's, including a breather between each set, and an "easy 50" before starting your next set.  What does the rest of the workout look like?

ahhh.  thanks... i won't be making that 7 minute mark.  more like 9 minutes. Its the quality day once a week for the final weeks of my program.  

Warm - up 500 sw, 200 k, 100 sw 6 x 50's build 15 sec. rest bet. ea.

Drill Set 5 x 100's hypoxic-breath every 3 strokes

Main Set 5 x 100 fast on 7 min. easy 50 while resting

Easy 200 swim down

total..2300 yds

oh man that sucks Jan.  two weeks of housework...ouch!  

 just kidding man....hope she gets better soon.

I just log my total time in the pool and don't hit the "CALC" button.  You can record 100 times for my main set in the notes/comments.

Welcome back Jan, I was just about ready to start "looking for you!"  Sorry to hear about your wife, that sucks.  Not a fun way to spend a vacation....I hope she is doing well.

Hey everyone,

 Hope your all doing well.  Sorry i've been MIA the past few weeks but I have been training.  Just very busy with school work and such.  everything is going great.  Just swam 800m today which was definitely satisfying.  I've been training the swim for the past 2 months and remember when I couldn't even do 100m without being dead and out of breathe.  It's definitely getting easier and I'm gonna keep up with the training and be competiting in an indoor tri March 29th.  I will be posting on here more re: training, etc.  Just wanted to touch base with everyone! Hope everything is awesome!  - jean marie

Nice work on the 10k PR, that's great!! I'm shooting for a 5k PR next Saturday. Then Sunday is my first indoor tri. As my 2 year old daughter says, "I getting ex skyted".

Welcome back Jean Marie!

Hey Jean Marie,

Thanks for checking in.  Sounds like your plate is full!  Great job on the swimming, told you it would get easier!!    Keep up the strong effort.

Brad,

Please recognize this is my personal opinion, so YMMV.  I think there are, however, many who share my feelings....Basically, they just simply do not put on a good race in my book.  Some examples:

They put inexperienced volunteers at important locations.  At the Grand Haven half two years ago, I was almost taken out by a car because some high school kid wearing an ipod was at a busy intersection, by himself, not paying attention.  At the Steelcase Du that same season, they had a very confusing intersection on the run course and the volunteers sent many of us the wrong way.  Ended up running almost two additional miles and it cost me an AG podium spot.

Their SWAG is crap, I'd rather have a cheaper race fee than get junk I can't/won't use.  Their awards are even worse. 

Their post-race refreshments are spartan at best and, if you are near the back of the pack, you may not get anything.

They are always in a hurry to pack up and get out of town.  I've seen them pull bikes off the racks and set them off to the side so they can get their transition area torn down and loaded in the truck....

I recognize that, at the end of the day, they are in the business to make money.  However, I'm also all about customer service and expect a value in return for my race fee.  I've heard they are making promises to improve.  I sure hope so, but want to see some really good positive press before I start doing more of their events again.

Way to go Sally John!!  Nice run! 

Brad,

Hoping we can meet at some point before the Jig.  We have 11 runners from work participating in the Triple Crown challenge and are meeting on the side of the Rite Aid about 30 minutes or so before the race.  We will be wearing green ODL shirts.  Depending on the temps, you may also find a few of us inside the Starbucks there  on the main drag enjoying some pre-race "rocket fuel."

sounds good bill. I'm meeting a couple of epople as well. I'll set up our meeting place there as well. Where do you park? I've done 4 or 5 races there, but none of them are this big. I think parking will be a mess.

What do you think, looser changes his avatar to something of the winners choice? 20 seconds a mile sound about right for a handicap?

Brad,

I've had the best luck parking in the neighborhoods south of East GR High School.  Bit of a walk, but a good warm-up (and it is always stinkin' cold for this one....). 

I'll need those 20 seconds per mile, thanks!     I've done ZERO speedwork this spring, it has all been long, power stuff so far.  Not sure how quickly I can get these legs to turn over, especially when it is in the 20's......

Ha!! 20 seconds for you, yup, that's what I meant.

We'll see how it goes, I haven't done much speedwork either. My main goal is to beat 22:41, but I'd really like to finish sub 7:00 / mile. That extra 19 seconds a mile is prooving to be pesky.

Awwwfully quiet out there.....everyone doing OK?  Jan????

Tomorrow is the first day of spring, tri season is officially in full swing.  Most of you have at least started your formal training plans, how is it going?

Was able to FINALLY do my first outdoor ride on Tuesday.  Rode home from work, 35 miles with a slightly scenic route.  We are REALLY lucky here on the lakeshore to have some very bike friendly roads and, for the most part, motorists.   On the flats, I was spinning a 105 cadence and 34 mph.....of course, that was with a 30 mph tailwind.  Riding east/west was VERY challenging and significantly slower......

Was able to do an 1150yd swim on Wednesday lunch, woo-hoo!  I may actually be able to do a tri this year friends.  Shoulder is a little tight/sore today.....

OK, so what's the official grandhavenbill's group line on the 5K smackdown between Brad and me on Saturday morning?  

Sally, you still out there? Your not going soft on us are you? 

Just about to finish the first week of my HIM plan. Feeling great so far. We'll see how this weekend treats me. I have two races and a 10 mile long run to fit in.  

I just called the MGM Grand Sports Book and they have Brad by 9 seconds.

Hi Bill, we picked up our packets tonight. I'm bib # 810, and my wife is #3354. We are planning on meeting up with a few others in the parking lot next to Rite Aid.  Looking forward to beating  meeting you tomorrow!

-Brad

PS - I'm not looking forward to Sunday when I'll likely have to publicly admit defeat!